Every 5 mins for 30 mins:
5 Renegade Man Makers, 26 lbs
10 Pull-ups
15 Airdyne Bikes
30 Double Unders
Every 5 mins for 30 mins:
5 Renegade Man Makers, 26 lbs
10 Pull-ups
15 Airdyne Bikes
30 Double Unders
February 4, 2019 5:51 AM
Completed | Rx'd
696th WOD
Result
Result
Completed | Rx'dNotes
Warm Up PRE-TRAINING BREATHWORK *We perform the CO2 Tolerance Test at the start of each week. Use our Breath Calculator to determine your numbers. A) Perform the CO2 Tolerance Test, then B) 5-10 cycles Cadence 1A (1010) or perform your personalized pre-training breathing protocol. Warm Up A) 3:00 Run/Row/Bike/Ski (Nasal Breathing Only) B) 3x: 20 Scap Pull Up 20 Scap Push Up 20 (10/side) Scorpions — Prone 20 (10/arm) Samson Lunge 10 Dive Bomber Push Ups Strength 5 Supersets: 5 Strict Pull Ups w/ :02 Pause at Top 5 Strict Ring Dips w/ :02 Pause at Bottom Rest 1:30 between sets. Conditioning Pulmonary Warm Up: 2x: 10 Push Ups – Nasal-Inhale on the Way Down + Nasal-Exhale on the Way Up Max Air Squats w/ 5 Nasal-Breaths :30 Handstand Hold w/ as Few Breaths as Possible Conditioning: Every 5:00 for 30:00 (6 Sets): 5 Renegade Man Makers (25-35lbs per hand) 10 Pull Ups 15 Calorie Assault Bike 30 Double Unders
Notes
Warm Up PRE-TRAINING BREATHWORK *We perform the CO2 Tolerance Test at the start of each week. Use our Breath Calculator to determine your numbers. A) Perform the CO2 Tolerance Test, then B) 5-10 cycles Cadence 1A (1010) or perform your personalized pre-training breathing protocol. Warm Up A) 3:00 Run/Row/Bike/Ski (Nasal Breathing Only) B) 3x: 20 Scap Pull Up 20 Scap Push Up 20 (10/side) Scorpions — Prone 20 (10/arm) Samson Lunge 10 Dive Bomber Push Ups Strength 5 Supersets: 5 Strict Pull Ups w/ :02 Pause at Top 5 Strict Ring Dips w/ :02 Pause at Bottom Rest 1:30 between sets. Conditioning Pulmonary Warm Up: 2x: 10 Push Ups – Nasal-Inhale on the Way Down + Nasal-Exhale on the Way Up Max Air Squats w/ 5 Nasal-Breaths :30 Handstand Hold w/ as Few Breaths as Possible Conditioning: Every 5:00 for 30:00 (6 Sets): 5 Renegade Man Makers (25-35lbs per hand) 10 Pull Ups 15 Calorie Assault Bike 30 Double Unders
Stats
WOD Count
696th
Avg Power Output
≈ 0.0 (ft*lbs)/sec
Training Days
8 (2024)
History
1
Stats
WOD Count
696th
Level
Avg Power Output
≈ 0.0 (ft*lbs)/sec
Training Days
8 (2024)
History
1
Movement Progress
Movement Progress
Milestone 10,000
Bike
8,047 Meters (+0)Milestone 3,000
Jump Rope
2,966 Reps (+0)Milestone 4,000
Double Under
2,686 Reps (+0)Milestone 3,500
Pull-up
3,262 Reps (+0)History (1)
History (1)
